Schedule for January 12th-18th: 4 Day Weekend
We will not have practice over the 4 day weekend. Get out and run on your own these days, or call a teammate.
40-60 min aerobic run + 6x100 Strides
-Long Hills, 4-5 x 45 seconds + weights
-35-50 min aerobic run + core
Thur-Redstone Park 3:20
-Tempo workout, 3-4 x 5 mins on 1 min off
Fri-No School, run on your own
-35-50 mins aerobic
Sat-Long Run on your own
-60, 75 , or 90 mins
Sun-Run on your own, or rest
-35 to 50 mins
Monday-Martain Luther King Jr Day/No School
-Run on your own
-40 t0 60 min aerobic run
Tuesday (January 20th)
-Meet at Redstone Park 3:20 for a progression run
Going the Extra Mile: Doubles vs. Sunday Runs and 20/21 Days
I am going to start encouraging more of our athletes to begin running on Sunday's. Running on Sunday is a great way to increase your weekly mileage without having to run doubles during the week. Just make sure that your Sunday runs are always under control and at a comfortable aerobic pace. I suggest 30-50 mins (4 to 7 miles) for your Sunday runs. Take a day off when you need it. At the minimum, make sure you take at least one day off every 3 weeks. This would be running 20 of 21 days in a 3 week cycle.
For athletes that would prefer to take Sunday off, but still want to get 7 runs in a week, you can always run a double if you choose to. For athletes that choose to double instead of run on Sunday I suggest doing a second run of 30-50 mins (4 to 7 miles) one day a week before school.
If you are unsure which option is best for you please come speak with me so that we can workout an appropriate plan for your training.